What is clean low carb?
Clean keto focuses on whole, nutrient-dense foods and puts more emphasis on food quality than the traditional low carb diet, which comprises no more than 50 grams of carbs per day, a moderate protein intake of 15–20% of daily calories, and a high fat intake of at least 75% of daily calories
Restricting carbs puts your body into low carb, a metabolic state in which you start burning fat for energy in place of carbs.
This may lead to several potential health benefits, including weight loss, reduced blood sugar levels, and even a lower risk of certain cancers
Clean low carb consists mainly of whole foods from quality sources, such as grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables.
High carb foods, including grains, rice, potatoes, pastries, bread, pasta, and most fruits, are severely restricted or banned.
Clean keto also minimizes your intake of processed food, though it can still be eaten in moderation.
SUMMARYClean low carb refers to the traditional keto diet, which is meant to get your body burning fat as its main fuel source instead of carbs. This eating pattern consists of whole, minimally processed foods that are low in carbs but high in fat.
What is dirty low carb?
Although dirty keto is still low in carbs and high in fat, its food sources are often not as nutritious.
While you can technically attain ketosis and garner some of the low carb benefits using this approach, you may miss out on several key nutrients and increase your risk of disease.
Contains processed foods
Dirty low carb is also called lazy low carb as it allows for highly processed and packaged foods.
It’s popular among individuals who want to achieve ketosis without spending lots of time prepping clean keto meals.
For instance, someone on dirty keto might order a double bacon cheeseburger without the bun instead of grilling a grass-fed steak and making a low carb salad with a high fat dressing.
Dirty keto meals are often high in sodium. For people who are sensitive to salt, high sodium intake is associated with high blood pressure and an increased risk of heart disease
Processed foods are also likely to have far more additives and fewer of the micronutrients your body needs. What’s more, they are associated with several negative health effects, including weight gain, diabetes, overall mortality, and heart disease
Certain additives, including monosodium glutamate (MSG) and trans fats, are linked to adverse conditions like cancer, obesity, heart disease, and type 2 diabetes
May lack micronutrients
Dirty low carb foods are lacking in vitamins and minerals that your body requires.
By choosing processed foods over nutritious, whole foods, you may become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K
While these nutrients can be obtained from supplements, studies suggest that your body digests and utilizes them better from whole foods
SUMMARYWhile the dirty low carb diet may be tempting for people on a busy schedule, it emphasizes processed food and may severely curtail your micronutrient intake.
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